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-- Anaerobic Hill Intervals
Includes 5min LT, 15min super-LT and 9min VO2-max (29min upper threshold in total) intervals.
Total Time: 01:30:00
Category: Sustained Power
Author: Tunc
Intervals
20 minutes of Warm up [ERG watts = 45% of FTP]
5 minutes of This is FTP at zone lactate threshold with heart rate lactate threshold
5 minutes of recover [ERG watts = 45% of FTP]
Block: Super LT Intervals
3 minutes of 1/5 @ 90rpm at zone super-LT
2 minutes of Rest at zone recovery
3 minutes of 2/5 @ 90rpm at zone super-LT
2 minutes of Rest at zone recovery
3 minutes of 3/5 @ 90rpm at zone super-LT
2 minutes of Rest at zone recovery
3 minutes of 4/5 @ 90rpm at zone super-LT
2 minutes of Rest at zone recovery
3 minutes of 5/5 @ 90rpm at zone super-LT
5 minutes of Recover [ERG watts = 45% of FTP]
Block: VO2 Intervals
3 minutes of 1/3 - Standing @ 75rpm at zone VO2-MAX
2 minutes of Rest at zone recovery
3 minutes of 2/3 @ 100rpm at zone VO2-MAX
2 minutes of Rest at zone recovery
3 minutes of 3/3 - Standing @ 75rpm at zone VO2-MAX
14 minutes of Cement [ERG watts = 50% of FTP]
5 minutes of Cool down at cadence choice [ERG watts = 45% of FTP]
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